Runner's Body - Get Ready To Be A Long-Distance Runner!

daniace80

Dec 2nd 2013

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Runner's Body - Get Ready To Be A Long-Distance Runner!

DOWNLOADS/VIEWS: 417/11760

RATING: 55 (FROM 16 JEFIT MEMBERS)

5 DAYS - Sport Specific - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Get ready to become like a elite runner!
Look for a running training program for the cardio, it depends on your level.
You can do as many reps and sets as you like, It depends on your needs. Abs is better to continue until you feel enough pain.
Increase weight when you feel it is light.

Building Fast Wings & Getting A Strong Rump 13 exercises, 1 hr 34 mins

Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Deadlift to Bicep Curl	3x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 60s
Barbell Curl (Close Grip)	3x10 reps	rest: 60s
Barbell Deadlift	3x12 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 60s
Barbell Good Morning	3x12 reps	rest: 60s
Barbell Bicep Drag Curl	3x12 reps	rest: 60s

Improving Central Movements 7 exercises, 1 hr 33 mins

Running	0x0 reps	rest: 60s
Crunch with Hands Overhead	1x50 reps	rest: 60s
Sit-Up	1x50 reps	rest: 60s
Stability Ball Cross-Leg Crunch	1x50 reps	rest: 60s
Scissor Kick	1x50 reps	rest: 60s
Rotational Crunch	1x50 reps	rest: 60s
Stability Ball Crunch	1x50 reps	rest: 60s

Sculpturing Wide Thorax & Training Back Side 13 exercises, 1 hr 36 mins

Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Bench Push-Up	3x12 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Single-Leg Bench Dip	3x12 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x10 reps	rest: 60s
Dumbbell Bench Press (Palms in)	3x12 reps	rest: 60s
Dumbbell Deadlift	3x12 reps	rest: 60s
Dumbbell Bench Press (Reverse Grip)	3x12 reps	rest: 60s
Barbell Romanian Deadlift	3x12 reps	rest: 60s
Dumbbell Pullover	3x12 reps	rest: 60s

Providing Core Stability 7 exercises, 1 hr 36 mins

Running	0x0 reps	rest: 60s
Decline Crunch	1x50 reps	rest: 60s
Bench Leg Raise (Supine)	1x50 reps	rest: 60s
Stability Ball Oblique Curl	1x30 reps	rest: 60s
Bench Jackknife Sit-Up	1x30 reps	rest: 60s
Bench Oblique Crunch	1x50 reps	rest: 60s
Stability Ball Hand and Foot Exchange	1x50 reps	rest: 60s

Concentrating Energy Fins & Increasing Endurance 13 exercises, 1 hr 35 mins

Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Arnold Press	3x12 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x10 reps	rest: 60s
Dumbbell Squat to Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Press	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Dumbbell Alternating Front Raise	3x10 reps	rest: 60s
Dumbbell Zottman Curl	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Dumbbell See Saw Press	3x12 reps	rest: 60s
Dumbbell Rotational Curl	3x10 reps	rest: 60s